Principles of Training

Principles of training
FITT principle
F – FREQUENCY
Refers to how often you exercise. This could mean the number of exercise
sessions per week. For example, cardiovascular exercise might be recommended
3-5 times per week, while strength training could be 2-3 times per week.
I- INTENSITY
Refers to how hard you exercise. Intensity can be measured in various ways, such
as heart rate for cardio workouts, the amount of weight lifted for strength
training, or the perceived level of exertion.
T- TIME
Refers to the duration of each exercise session. This could range from 20-60
minutes depending on the type and intensity of exercise. For instance, a
cardiovascular session last for 30 minutes, while a strength training session take
45 minutes
T- Type
Refers to the kind of exercise you do. Different types of exercise include
cardiovascular training (running, cycling), strength training (weight lifting,
bodyweight exercises), flexibility exercises
Individualization
Individualization is a fundamental principle of training that emphasizes

tailoring a training program to meet the specific needs, goals, abilities,
and circumstances of each individual. This principle recognizes that
people have different genetic makeups, fitness levels, experiences, and
personal goals, which all influence how they respond to exercise.
SAID Principle
SAID Principle ( specific adaptation to imposed demands) suggests that

a framework of specificity is a necessary foundation on which exercise
programs should be built. The SAID principle helps therapist determine
the exercise prescription and which parameters of exercise should be
selected to create specific training effects that best meet specific
functional needs and goals
Specificity of training
Specificity of exercise, is a widely accepted concept suggesting that the

adaptive effect of training, such as improvement of strength, Power and
endurance, are highly specific to the training method employed. For
example, if the desired functional activity requires greater muscular
endurance than strength, the intensity and duration of exercise should
be greater to improve muscle endurance.
Progression
The gradual and systematic increases in training stress to maintain

tissue overload and, thus, provoke continued training adaptation.
As fitness/performance improves with training, training variables (i.e.,
frequency, intensity, volume) must be increased to induce further
adaptation. Rate of progression is important; progressing too rapidly can
result in injury while progressing too slowly will delay goal attainment
Overload principle
The overload principle is a guiding principle of exercise prescription that

has been one of the foundations on which the use of resistance exercise
to improve muscle performance is based. It is focused on the
progressive loading of muscle by manipulating, for example the
intensity or volume of exercise. Any one or more of which can be
gradually adjusted to increase the demands on the muscle
• In a strength training Program, the amount of resistance applied to
the muscle is incrementally and progressively increased
• For endurance training,more emphasis is placed on increasing the
time a muscle contraction is sustained or the number of repetitions
performed than on increasing resistance.
Overtraining
If an athlete does not have sufficient rest periods then they are at risk of
overtraining. This is when the body does not have time to adapt to the
training and as a result the fitness of the athlete declines and they are
more at risk of becoming ill or injured.
Adaptation
The principle of adaption is the way the body ‘programs’ muscles to

remember particular activities, movements or skills. By repeating that
skill or activity, the body adapts to the stress and the skill becomes
easier to perform. The first time you decide to run 5 km, you’ll be very
sore. Do it every day for 3 weeks and your body adapts and it becomes
easier
Recovery
Recovery is a critical component of any fitness or training regimen,

ensuring that the body can repair and strengthen itself after workouts.
Proper recovery allows for optimal performance, reduces the risk of
injury, and promotes overall well-being.
Reversibility principle
Adaptive changes in the body systems, such as increased strength or

endurance, in response to a resistance exercise program are transient
unless training induced improvements are regularly used for functional
activities. De training, reflection by a reduction in muscle performance,
begins within a week or two after the cessation of resistance exercise
and Continuous untill the training effects are lost.

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Principles of training

Individualization is a fundamental principle of training that emphasizes

SAID Principle ( specific adaptation to imposed demands) suggests that

Specificity of exercise, is a widely accepted concept suggesting that the

The gradual and systematic increases in training stress to maintain

The overload principle is a guiding principle of exercise prescription that

The principle of adaption is the way the body ‘programs’ muscles to

Recovery is a critical component of any fitness or training regimen,

Adaptive changes in the body systems, such as increased strength or

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